For Picky Eaters : Easy and Healthy Meals

As a picky eaters, it can be a challenge to find meals that are healthy and appealing. The good news is that it is possible to create easy and nutritious meals that even the pickiest eaters will enjoy.
One of the best approaches to consider when cooking for picky eaters is to keep things simple. Stick with essential ingredients and easy-to-prepare dishes that you know your family enjoys. This can minimize food waste and ultimately save you time and money in the long run.
Here are some easy and healthy meal ideas that you can try out for your picky eaters:

1. Grilled Chicken and Vegetables

Grilled chicken is a versatile and easy-to-prepare dish that can be served with various vegetables.

Required Ingredients:

• 4 boneless, skinless chicken breasts
• 2 medium zucchinis, sliced
• 2 medium yellow squash, sliced
• 1 large red bell pepper, sliced
• 1 large red onion, sliced
• 2 tablespoons of olive oil
• 1 tablespoon of dried oregano
• 1 tablespoon of garlic powder
• Salt and pepper to taste

Procedure:

1. Preheat your grill to medium-high heat.
2. Mix the olive oil, oregano, garlic powder, salt, and pepper in a small bowl.
3. Brush the chicken breasts with the olive oil mixture on both sides.
4. Place the chicken breasts on the grill and cook for 6-8 minutes on each side or until fully cooked.
5. While the chicken is cooking, place the sliced zucchini, yellow squash, red bell pepper, and red onion on a large baking sheet.
6. Drizzle the remaining olive oil mixture over the vegetables and toss to coat.
7. Place the vegetables on the grill and cook for 5-7 minutes or until tender and slightly charred.
8. Once everything is cooked, remove the chicken from the grill and rest for a few minutes before slicing.
9. Serve the grilled chicken and vegetables together, and enjoy!

2. Omelet

Omelets are a great way to add protein and vegetables to your picky eaters’ diets. You can customize omelets with veggies, cheese, and meats.

Required Ingredients:

• 3 eggs
• 1 tablespoon of milk
• Salt and pepper to taste
• 1 tablespoon of butter
• Optional fillings (such as cheese, ham, spinach, mushrooms, onions, tomatoes, etc.)

Procedure:

1. Crack the eggs into a bowl and whisk them with the milk, salt, and pepper until well combined.
2. Melt the butter in a non-stick pan over medium heat.
3. Pour the egg mixture into the pan and let it cook for about 1-2 minutes until the bottom starts to set.
4. Use a spatula to lift the edges of the omelet and let any uncooked egg run underneath.
5. Once the omelet is mostly set but still slightly runny on top, add your desired fillings to one side of the omelet.
6. Use the spatula to fold the other side of the omelet over the stuffing.
7. Cook for another minute until the cheese (if using) is melted and the filling is heated through.
8. Carefully slide the omelet onto a plate and serve hot.

3. Tacos

Tacos are great because the filling can be customized to suit everyone’s preferences. You can use ground beef, chicken, or even black beans as the base for your tacos.

Required Ingredients:

For the filling:

• 1 lb ground beef (or ground turkey or chicken)
• 1 tablespoon olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 teaspoon chili powder
• 1 teaspoon cumin
• 1/2 teaspoon paprika
• Salt and pepper, to taste
• 1/2 cup tomato sauce
• 1/2 cup water

For the tacos:

• 12-16 taco shells or soft tortillas
• Optional toppings: shredded lettuce, diced tomatoes, cheese, sour cream, salsa, avocado, jalapeños, etc.

Procedure:

1. In a large skillet, heat the olive oil over medium-high heat.
2. Add the onion and garlic and cook until softened about 2-3 minutes.
3. Add the ground beef until browned and cooked through about 5-7 minutes.
4. Add the chili powder, cumin, paprika, salt, and pepper, and stir to combine.
5. Add the tomato sauce and water, and stir to combine.
6. Reduce heat to low and let the mixture simmer for 10-15 minutes until the sauce has thickened.
7. Heat the taco shells or tortillas according to package instructions.
8. To assemble the tacos, spoon the meat mixture into the taco shells or tortillas and top with your desired toppings.
9. Serve immediately and enjoy!

4. Stir-Fry

Stir-fry meals are a quick and easy way to get your picky eaters to eat more vegetables. Stir-fry not only healthy but also picky eaters enjoy this as a meal or diet.

Required Ingredients:

• 1 lb of your choice of protein (chicken, beef, shrimp, tofu, etc.), sliced into small pieces
• 2 tablespoons vegetable oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 bell pepper, sliced
• 2 cups mixed vegetables (such as broccoli, carrots, snow peas, bok choy, etc.)
• 1/4 cup soy sauce
• 2 tablespoons oyster sauce
• 2 tablespoons cornstarch
• 1 tablespoon sugar
• 1/2 cup water
• Salt and pepper, to taste
• Cooked rice or noodles for serving

Procedure:

1. Whisk together the soy sauce, oyster sauce, cornstarch, sugar, water, salt, and pepper in a small bowl.
2. Heat 1 tablespoon of the vegetable oil in a large skillet or wok over high heat.
3. Add the protein and stir-fry until cooked through, about 3-5 minutes, depending on the protein you are using. Remove from the pan and set aside.
4. Add the remaining tablespoon of oil to the pan, along with the onion and garlic. Stir-fry for 1-2 minutes until softened.
5. Add the bell pepper and mixed vegetables, and stir-fry for 3-4 minutes until tender-crisp.
6. Return the protein to the pan and stir to combine.
7. Give the sauce mixture a quick stir, then add it to the pan. Stir-fry for another 1-2 minutes until the sauce has thickened and evenly coated.
8. Serve hot over, cooked rice or noodles.

5. Pasta

Pasta dishes are easy to make and can be customized to your picky eaters’ tastes. Pasta is always delicious and for picky eaters also a good choice.

Required Ingredients:

• 1 lb pasta (your choice of shape)
• 2 tablespoons olive oil
• 4 cloves garlic, minced
• 1 can (28 oz) diced tomatoes
• 1/4 teaspoon red pepper flakes
• Salt and pepper, to taste
• Fresh basil, chopped (optional)
• Grated Parmesan cheese for serving

Procedure:

1. Cook the pasta per the package instructions in a large pot of salted boiling water. Drain and set aside.
2. Heat the olive oil in a large skillet over medium heat.
3. Add the minced garlic, red pepper flakes, and sauté for 1-2 minutes until fragrant.
4. Add the diced tomatoes, their juices, and a pinch of salt and pepper.
5. Simmer the tomato sauce for 10-15 minutes, stirring occasionally, until it has thickened slightly.
6. Add the cooked pasta to the skillet and toss to coat with the sauce.
7. Serve hot, garnished with chopped fresh basil and grated Parmesan cheese.

Conclusion

When cooking for picky eaters, it’s important to remember that it can take time to find meals that work well. Be patient and try new recipes until you find the best for your family. With some creativity and healthy ingredients, you can create easy and nutritious meals that your picky eaters will enjoy. These recipes are so yummy and also picky eaters like them. Must try these picky eaters recipes and enjoy!